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How to Improve Running Endurance (Without Running More)

Are you a runner? If so, it does not matter whether you are training for a half marathon, 10K, or just a jaunt around the block with the dog. Running requires endurance, even if you are only an occasional jogger or an Ironman wannabe. Moreover, the better your endurance, the fewer injuries you will sustain. It’s been suggested that strength training alternated with running could not only reduce injuries but also help improve running endurance.

Running Injury Prevention

Most people can relate to having a busy schedule. Face it, it happens to all of us. On days like this, you usually have to either squeeze a workout into 10 minutes or skip it altogether. However, this is not really an option. According to expert, Dr. Hickey, skipping even one day is risky. Because even the shortest absence can encourage you to consider other reasons to take more time away from running. This is why many accomplished runners abide by a “No Days Off” policy.

What’s more, plenty of research supports the contention that a productive workout can be achieved in 10 mins. a day. Moreover, there are other reasons why an athlete wanting to achieve maximum performance and longevity should dial back their exercise regimen. Namely, those high volume runners who tend to pull out all the stops and push the envelope incur more injuries than those who are more moderate.

Furthermore, research also indicates that runners are at even greater risk of injury when they average over 5 miles a day and 40 miles per week.

Dr. Hickey has over 25 years of experience in running and coaching. Given this fact, he has developed his own views on training and field-tested various scientific theories on the subject to determine what makes sense. However, it should be noted that different techniques work for some and not for others. It depends on the individual and each runner should figure out what works best to improve running endurance.

Improve Running Endurance

Two points should be kept in mind to achieve maximum results from each workout and reduce the risk of injury.

improve running endurance

First limit your runs to 20 miles a week and always have very specific training goals in mind for each workout. Many workout routines often incorporate easy, low-intensity runs of up to an hour and/or long, conditioning runs exceeding 2 hours to improve cardiovascular fitness. Health experts like Hickey feels the risk of injury. And the added stress on the body far outweighs any benefits. Instead, there are great benefits from focusing on CrossFit methods. Specifically, high-intensity, low duration, interval workouts. Which include racing and time trials. Also high-intensity metabolic conditioning workouts that focus on building endurance and stamina can be very effective.

Crossfit Is Key

Support for CrossFit circuit training dates back to a National Athletic Health Institute survey conducted in the 1970s. Participants in this study experienced a boost of 5 to 6 percent in their endurance levels over a 10-week period without running a single step.

crossfit endurance

Moreover, CrossFit workouts yield bonus effects, such as increased stamina, elasticity, better core strength, and mobility, without the wear-and-tear of joint-jarring runs. For example,  by incorporating bike riding into your training regimen. This enhances the oxidative system similar to a light jog without the impact.

Heavy Weights

When you are really crunched for time, heavy weights can maximize workout results and stimulate natural hormones. Activating adrenaline, human growth hormone (HGH), and testosterone (just to name a few), in the body.

This helps produce increased oxygen concentration, lean muscle, and a host of other biochemical benefits. Kettlebell workouts, in particular, are lauded and various studies have detailed the numerous benefits associated with this form of exercise.

Hopefully this helpful advice inspired by Dr. Hickey has given you a clearer picture of how you can improve running endurance. Even if you already have a packed schedule. Any comments?? Drop them below.

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Top 7 Running Drills to Meaningfully Improve Your Running

running drills

Want to become a better runner, but can’t squeeze in more training time? The answer is running drills

There’s a whole range of drills that can help improve a runner’s efficiency, form, and speed. 7, in particular, stand out due to their effectiveness. You can find them all below!

Top 7 Running Drills to Meaningfully Improve Your Running

It’s recommended that you perform drills in a field, sidewalk, road, or any other unobstructed space. Of course, if you are suffering from an injury, it is best to wait before undertaking one of them. After consulting a physician of course.

1. Straight-Leg Bounds

This drill is often considered to be one of the most difficult to conduct. But definitely not impossible if you are dedicated and practice. This top drill effectively activates glutes more than any other drill. On top of this, it can also improve coordination.

2. Carioca

If you want to increase hip flexibility in order to improve your movement when you run on the track, this drill should be your go-to option. (Just like straight-leg bounds, carioca is also able to improve your coordination.)

3. Butt-Kicks (first variation)

Superb hip flexor strength is extremely important if you want to be a first class runner; butt-kicks can aid you to strengthen this area, as well as reinforce midfoot landing. This drill, in particular, has been noted to be easier to conduct than carioca.

4. B-Skip

For hamstring flexibility, B-skip is a must do! Besides promoting flexibility in this area, it also improves coordination. At the moment, the B-skip can often be seen being undertaken by numerous college students across the country, as it provides results in a short period of time when one is consistent.

5. A-Skip

Easier to conduct than the B-skip, the A-skip is able to improve coordination, as well reinforce midfoot landing and high cadence. You are basically killing three major birds with one stone when you opt to undergo this drill, making it a great one for a beginner.

6. High Knees

This option has the same benefits as the A-skip drill: improvement of coordination, high cadence, and reinforcement of midfoot landing. The only difference is the movement that you are going to conduct in order to obtain these benefits. It is up to you to choose the one that best suits your preferences.

7. Butt-kicks (second variation)

Out of all the running drills mentioned, this drill is considered to be the easiest one, hence being the first option that a beginner should opt for. This running for beginners drill is able to reinforce high cadence and improve quadriceps and hip flexor flexibility.

Best Running Drills Order

These running drills for speed can take you from being an ‘okay’ runner to being a ‘professional’ runner in a short period of time. It’s up to you to take them into account every day. Remember that the order for most workouts is dynamic warm-up, easy running, drills, strides, workout (e.g. repetitions), easy running, and then strength work.

Time Is Everything for Runners!

If you are a beginner, work yourself up little by little. Begin with butt-kicks (second variation) and then proceed to undertake high knees, a-skip, b-skip, butt-kicks (first variation), carioca, and then go for the most difficult one of them all—straight-leg bounds.

Of course, only undertake it when you feel that you are 100% prepared to do so. You should perform 2 or 3 sets of these drills every day. Also don’t opt for more than 3 to 4 drills in one go. This could cost you valuable time, and as you know, time is everything for runners!

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How to Be a Better Runner: The Essential Tips

The secret of how to be a better runner is the holy grail for so many people. Running more, running faster, just getting out there and running. These tips on how to be a better runner have got you covered.

How to Be a Better Runner: Get New Shoes

This might seem an obvious one, but you can’t underestimate how important a comfortable pair of shoes is.

Take the time to find a pair that suits you and your feet and ask an expert if you’re not sure.

If you’re wondering if your old runners are up for a change- some researchers reckon anywhere between 300-500 miles should be the maximum mileage you put on a pair of trainers.

how to be a better runner with good shoes

Set Yourself Goals

The bedrock for any successful runner is the setting of realistic, challenging and motivating goals.

You can’t cookie cut this: you have to set a goal that will work for you. It can be “I will run 150 miles a month.” Or I will run every other day. Or perhaps I will break 1.40 in a half marathon.

What kind of goal you set and how you stick to will dictate how quickly you improve as a runner.


goal setting

Keep Tabs on Your Progress

The key to how to become a better runner is making sure you know you’re getting better.

There’s nothing better than the feeling of beating your previous performances. To do this though you have to record your times and distances.

How closely you follow this will depend largely on the goals you have set yourself (see above). However, if you want something a little more sophisticated than your trusty old watch, there are a ton of apps you can use on your android or iPhone.

Run For Charity

run for charity

For some of us, the fun of just running wears off. These kinds of people might find the prospect of running for charity a welcome plus.

Sweating for a good cause is a worthy pursuit and can really give that extra motivation.

The Boston Marathon alone raised nearly $40 million back in 2014. This was only to it’s official charities mind and doesn’t include private collections.

If running for only you doesn’t quite hack it, then why not get signed up with helping one of these many organisations?

Drink Plenty of Water

drink water when you run

The simple act of keeping well hydrated can improve your performance massively.

Before a race or training, simply drink enough. Enough means you are no longer thirsty but don’t do crazy. Too much water means an uncomfortable stomach and lots more trips to the bathroom.

Get Enough Sleep

sleep well

All these other tips on how to become a better runner are rendered useless if you’re not getting enough shut-eye.

A tip tip here is to give yourself 30 minutes before your sleep to just wind down. This means shutting down all screens, computers, iPads, gaming machines, all those gadgets.

Then just let your body relax and adjust before hitting the sack.

This will guarantee an improvement in the quality of your sleep.

Take a Rest Day

The one thing worse than not pushing yourself is to push yourself too much.

Rest days are so important – you should at least one a week.

Make sure your rest day really is that- REST.

It’s easy to start feeling guilty on your rest day. But if you calculate into your rest days with your overall training schedule then you have absolutely nothing to be worried about.

Hopefully these tips on how to be a better runner will get you results over the long term.


Thanks to these articles for inspiring this piece:




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How to run (and enjoy) your first 10k Race

first 10k race

The 10k race is a great distance. It’s not as frightening as a half or full marathon. But it represents a step up from the 5k. In short, get started on the 10k run and you’re on your way to becoming a real runner!:-)

There’s no reason your first 10k race shouldn’t be an enjoyable experience. This article will show you how.

Are you ready for your first 10k race?

Balance is key here. The truth is that for your first of anything, you never feel 100% ready. So for your first 10k race you should just go for it.

Of course, if you run a 10k tomorrow with no training you’ll probably end up walking it. Or worst still, injuring yourself. For proper preparation for a 10k run, you need to have at least 10 weeks training. This is more than enough time but allows time for illness, or anything else that life throws at you unexpectedly.

Be prepared for the good, the bad and the ugly

Full preparation for any race need consistent training over those 10 or so weeks. This means even if you don’t feel like running, or the weather is a bit cold, you should still push yourself to get out there 3 times a week.

Somedays it’s going to feel like you’re running with legs made of lead in thick sticky treacle. That’s just the way it is- these are the ‘ugly’ runs.

When you’re struggling around your neighbourhood on a Tuesday morning or Thursday evening you’ll no doubt be thinking “is this worth it? I’ll never be a good runner!”

However, it’s absolutely guaranteed that for every bad and ugly run you battle through, those good days will feel even better. And almost ‘by magic’ you’ll find your time (and general enjoyment) will improve massively come race day.

Take it easy

The secret to running longer (increasing to 10k in this case) is to run at an easy pace. You need to avoid burning out so run within yourself for most of your training runs.

Concentrate on running for time- during the week two 30 minute runs and a longer one at the weekend is a great training routine to adopt.

Also, you don’t have to exercise on your rest days. If you don’t like sitting around, go for a walk or a swim.

Running Longer

Over the course of your 10 week training you should look to gradually increase your running distance. Don’t try to run the 10k in the first week. Start with shorter distances and slowly crank it up.

Keep the increase from week to week to less than 10%. This keeps the strain on your body to a minimum and reduces the likelihood of injury.

Run faster

When you’re running your first 10k you might be thinking only about finishing. That’s fine of course, but there are some additions you can make to your weekly training routine that can really improve your time and strength.

Work out sessions such as this only are done once a week and are particularly good for beginner runners, older runners, or if you are especially injury-prone.

Follow these rules, and stick to a consistent training plan and your first 10k race can be a fulfilling and enjoyable experience.

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Training For a 10K Race- Take your running to the next level

training for a 10k

Ok, so you’ve got the running bug. Or at least you’ve fitted running regularly into your life and your don’t hate it. The next natural progression for a lot of people is to step up and give themselves a new challenge, a new target. If you’re reasonably fit, this new challenge could well be training for a 10k.

What makes the 10k (6.2 miles) such a great distance is that it really improves you as a runner. It has the aspects of its smaller cousin, the 5k, but includes elements of its big brothers, the half and full marathon.

There are a lot of coaching programs and advice telling us how to train for a 10k, let’s look at the best.

First things first….

Where can I find a 10k race near me?

There a ton of search tools online. have a pretty cool international search browser on their site.

If you’re in the US, the BolderBoulder in Colorado is one of the must-do 10kers as you get cheered over the finishing line by 50,000 fans!!!

For your first 10k, then a flatter course might be advisable. Of course, the more scenic or interesting the better. One of my first 10kers was in an industrial town here in Japan which didn’t really add to the experience.

How long do I need to Train for a 10k?

This is the burning question. 10k running for beginners usually means you need about 6 weeks. To give yourself breathing space, best give yourself 2 months leading up to the race.

The training should slowly get tougher as you progress.

How much do I need to train per week?

Most good training programs suggest having two rest days (actually they demand two rest days, more on this in a bit).

The other day in the week should be devoted to some kind of cross training- gym work, cycling, swimming are all good options.

How far do I need to run per week?

The optimum is about 20k a week.

During the week, start at easy 0-6k runs, three times a week. On the weekend, start at 6-7 k on Saturday.

These distances should then be slowly increased. Of course, if you find it tough going, don’t increase the distances. It’s fine to keep at that beginner level for a couple of weeks if you’re really struggling.

What is a good time for completing a 10k race?

Haha! Elite athletes will complete the 6.2 miles in under 30 minutes. Us mere mortals will expect to complete it in somewhere between 45-75 minutes.

To give you a better idea, to complete the 10k in about an hour you need to hit 10 minutes to the mile.

When you’re training, grab yourself a running app on your phone. After a couple of weeks training you can gauge a reachable target to aim for in terms of finishing time.

What are important points to remember for training for a 10k?

Here at lifeisnotsprint we believe in keeping things simple. Let’s keep this list of important things to remember down to a few items.

First, be consistent. As USA’s 10K Trail Champion David Roche says: it’s better to start of with a constant 10-15 minutes a day. Running a full ten kilometres but then not running for 5-6 days is not the way to do it. Get your body used to running by doing it regularly.

Second, Mr. Roche also says that the dreaded hill work is important if you want to improve your speed.

Lastly, your rest days are really important. Different programs recommend different patterns but Friday and Monday are a good combination.

What’s the best training program for 10k training?

We already mentioned the myriad of running training programs. To be honest, any of the big running magazines have you covered when you are training for a 10k.

However, jumping fully on the keep-it-simple wagon you can’t go wrong with Hal Higdon’s course (the link is at the end of this article).

Too many 10k running programs have you hopping around and following complex instructions. Mr. Higdon’s course doesn’t do this as it gives you a very simple and regular schedule to follow.

So what’s stopping you!?! Use what we’ve given you here and get training for a 10k!
These articles were used in the research of this piece:




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What to Do When You Get Lower Back Pain Running

lower back pain running

When you get lower back pain running, like any injury, it can put a serious dent in your progress. Needless to say I am not a doctor, but I can most definitely empathise with lower back pain sufferers. After endless days of crawling out of bed, a trip to my own physician had me down as having a thinning disc in my back.

Though most certainly not life threatening, this condition is non-treatable (according to two doctors). It’s also the most likely suspect anytime I get lower back pain running. So this article is a compilation of the stuff I’ve learned from my personal pursuit for a more comfortable running life.

What to do when you get lower back pain running: Tip 1

Go to your doctor!!!!!!! There’s a lot of talk about when and when not to go to the doctor.

When you have any ongoing pain or discomfort, most definitely visit a professional (and a second opinion is always good). Even a comforting “there’s nothing seriously wrong” can work wonders as a placebo effect. On the flip side, the sooner you go to the doctor, the quicker you can start fixing the problem.

Tip 2: Don’t take the strain

One common cause of lower back pain can be a muscle strain. Sean McCance MD at recommends these simple solutions to back muscle strain:

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  • A short period of rest (one or two days) if the pain is severe
  • Gentle stretching
  • Ice or cold packs, applied for 10 to 20 minutes at a time
  • Heat therapy or moist heat
  • Over the counter pain medication, such as acetaminophen
  • Over-the-counter anti-inflammatory medication (e.g. ibuprofen, naprosyn)


Tip 3: Get hip to the problem and check your form

A key part of running is of course the hips and how they control and react and respond to your feet striking the ground as you run. If something is amiss with how your body does this then running is only going to cause problems in the long run.

There’s plenty of advice out there but not all of it is good.

In my case I made the mistake of concentrating too much on posture and ended up running in a very rigid way. Of course this just made things worse.

That’s why it’s always better to look at several alternatives before deciding on one “solution”. Personally, the advice at the balanced runner made more sense to me but it may be different for you.

Seek expert advice, and then seek out some more. Try out a few and your body will soon tell you if you are on the right lines or not.

Tip 4: It could be your feet

The beauty of running is you can make it as low tech as you like (you can also go Garmin crazy of course). One piece of equipment that you should NOT skimp on though is your running shoes.

We all have a unique way of walking and running so we need shoes to best fit this.

Problems such as over or under pronation (literally rolling our feet either inwards or outwards as we walk/run) can trigger problems when we run.

The best way to find the best match for your feet is to go to an expert. You can then get the best match for your feet.

Tip 5: Don’t Run For the Hills

Some common problems that cause back pain are exacerbated by the extra effort required to scale inclines (hills/slopes). Try tailoring your run route to avoid extreme climbs in order to give your body (and in particular your back) an extra rest.

Don’t give up

Unless a medical expert says “don’t run!” then you shouldn’t let persistent lower back pain distract you from doing the activity you love.

There are a ton of options out there for you to obtain a level of comfort that’ll allow you to keep on the road and trails.




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Running at Night: Safety First

Sometimes running at night can be one your only option. The winter months can be a killer to your training routine as the early evenings draw in. To prevent having to take a break from running altogether you may well find yourself venturing out after the sun is down.

Night running presents its own set of challenges, as I can personally testify. From google maps taking me through a pitch black cemetery to tripping over hidden rocks!

There are a few precautions you should think about to keep your post dusk runs as comfortable as possible.

Choosing a good route for Running at Night

You should choose a route you know well, or that is well lit. This will reduce the chances of you tripping or falling down a ditch.

Keep the route as simple as possible as well, perhaps double it up to increase the distance.

Be seen

When you drive your car at night, check out how difficult it is to see pedestrians, cyclists and runners.

So you absolutely have to take care to make yourself as visible as possible when out running.

That’s why when running at night your essential gear should be…

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  • Light colored clothes
  • Some reflective vest or band
  • A flashing light
  • And don’t wear headphones (you need your ears!)


Adjust your pre-running routine

Another challenge presented by night running is that you’ll probably have less time to warmup and you’re most likely be cutting into your dinner time.

If you’re leaving yourself less time to warmup then make sure you start off at a slow pace. You can also make sure you do some exercise before you run. Perhaps walk home from work to get your muscles a little loose.

It’s not advisable to eat a full meal right before running so take on board some food mid afternoon before your running night.

Who are you?

Make sure you take some ID with you. If something does happen to you it makes it so much easier for those helping you if you’re carrying some photo ID.

Keep to these simple rules and running at night will become an enjoyable part of your running routine.

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Cold Weather Running: 5 Tips

cold weather running

Cold weather running isn’t everyone’s idea of fun. But, the winter period takes up a good few months of most people’s year. Unless you’re happy cooped up inside on the treadmill, you are going to have to get used to some winter running. Ensure you get yourself well-equipped. This ensures you can have a productive and an enjoyable run. If you are a beginner or you are unsure of how to prepare yourself to run in the cold, here are some tips for you.

Cold Weather Running Tip 1: Layer Your Clothes

Instead of wearing one thick winter coat, wear  several layers of light clothes.  This is because your body temperature will rise when you are running. So wearing a thick coat can be too hot for you to stay comfortable. Also, removing your coat is not a great idea either as the cold will be too much to bear. To solve this problem, wear several layers of thinner clothing. You can regulate your body temperature by wearing and removing the layers.

Tip 2: Keep Your Lips and Nose Moist

The cold can cause your lips and nose to become dry and chapped. You can prevent this by applying Vaseline and lip balm. These are small and light weight enough to take along with you when you go out running.

Tip 3: Wear Waterproof and Insulating Clothing

When cold weather running, it is important to wear a jacket to keep yourself warm in cold weather, but at the same time be sure to avoid getting wet in the rain and snow. Besides wearing a waterproof outer layer of clothing, an insulating clothing is also recommended as it can help trap enough heat to keep you warm without overheating.

Tip 4: Keep Yourself Hydrated

It’s not easy to know if you are losing water from your body when you run in the cold. The fact is that your body still can get dehydrated and you will need to keep yourself replenished regularly with fluids to stay hydrated. If you find it hard to know when you are dehydrated, just follow the simple rule of drinking a cup of water every 20 minutes in your runs.

Tip 5: Pay Attention to Your Body

When it comes to running in unusual conditions such as in the cold, remember that your body will not react like how it normally will. It is good to push yourself to reach greater heights of achievements in your running but it is also just as important to respect your body and not to overwork it. Take any signs of discomfort seriously and slow down or rest when your body needs to.

Cold weather running is very challenging especially when you don’t have the experience. The tips above can help you to get started and you will definitely learn more on how to better prepare yourself to run in such conditions.

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How Often Should You Run? Finding your sweet spot

One of the first questions that the beginner runner often asks themselves is How Often Should You Run?  If you’ve found yourself asking this very thing, then read on.

The three main variables of your training and running habit are duration (how far/long), intensity (how hard) and, probably the most important, how often.

Deciding these variables depends on two things, how much time you can spare to run, and what your goals are.

How Often Should You Run: The Minimum

Presuming you are just running to stay fit, then the rule of thumb is 6 days a week exercise, with one day off. Of course this can include any kind of exercise. If you are looking to get a rhythm in your running, however, then 3-4 times a week would seem reasonable.

Half-marathon and marathon training courses such as the legendary Hal Higdon’s usually recommend four times a week. Three times on weeks days, once at the weekend.

What’s the maximum you should run?

The true pros run up to two times a day, but trying to emulate this when you are starting out is a sure fire way to end up injured and/or burnt out.

Some people are more susceptible to getting injured than others. So you must tailor your running to suit your body. If you find yourself getting niggling pains like knee ache, then cut back the amount of times you run.

Try to avoid “binge-running”: squeezing a run in 7 days in a row, injuring yourself, stopping completely for a period, then running like crazy again.

This kind of training schedule is a sure fire way to ending up injured more times than not. Worst still you will probably finish with running altogether.

Set yourself three days to run in a week and try to stick to it. Preferably you will leave a rest day between each run. As you get better and stronger you can crank this up.

Have fun running

The answer to the question how often should you run? is listen to your body. Keep challenging yourself to do a little more each time but pay attention to if your body starts speaking to you.

If you have a pain and are wondering if it just hurts or if you are actually injured then consider these four things[bullet_block large_icon=”0.png” width=”” alignment=”center”]

  • Is it Swollen, Inflamed, or Bruised?
  • Is There a Loss of Function?
  • How Badly Does It Hurt?
  • How long has it been going on?


This article explains how to deal with pain in more detail. This should give you a little more idea on how to manage and judge the little aches and pains every runner feels.

Please comment below with anything you have to add to this:-)

Picture courtesy of




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Why Getting the Correct Running Form is so Important

When it comes to running, learning the correct running form can benefit you in many ways. You will be able to prevent unwanted injuries, run faster and further with more ease. That way, it can help make running a much more enjoyable sport. Whether you are a beginner runner or a seasonal runner, below are some of the golden rules of proper running form that you can apply when you go for a run.

correct running form

Good Posture

If you have a habit of getting into a poor posture, this is the time for you to correct it, if you want to improve your running. You can always practice this by pressing your back and pulling your body straight upright. Before you run, be sure to check your posture first. After that, try to maintain that throughout your run.

Relax Your Shoulders

It is natural that when we are stressed, we tend to pull our shoulders up. If you have such habit, then be aware of that and try to roll your shoulders back and keep it pressed down instead of letting it get pulled up.

Moderate Stride Length

Many runners either have too small or too big of a stride, where both are extremes and are not good for you. The ideal stride is to have your feet reach out just below your knees and landing mid foot rather than on your toes or your heels.

Keep Your Hands Relaxed

Running should be an enjoyable sport but not one that is stressful and full of struggles. Many runners are not aware of their own actions and that includes actions like clenching the fists. The next most important aspect is to keep it as relaxed as possible. Release the fists from clenching and keep your arms at waist level to prevent tension on your arms, neck and shoulders.

Increase Mobility

Stiff body parts and lack of mobility can do more harm than good especially for runners. Flexibility can help you keep the correct running form and prevent injuries during your running sessions. While not everyone is born with the same level of flexibility, this can be learned and improved on. You can increase your body’s range of motion through exercises such as yoga, Pilates and Active Isolated Stretching methods.

Stop Unwanted Movements

Sometimes we are unaware of the movements that are eating up our precious energy when we are running. This is a common mistake that many runners make. Movements such as flailing your arms about, taking too big of a stride and low cadence can cause you to use up extra energy and cause you to burnout faster. Try to identify unnecessary movements that you are making and stop doing it. You will soon realize that it will improve your endurance.

Correct running forms are techniques that many professional athletes and trainers are now sharing among other regular runners to help improve their running. These have been formulated and tested to help runners to achieve optimum performance and regular runners will find that it can help them bring their running to a whole new level.